Workout of the Day

WOD: with 1 minute rest between efforts: -Row 250 meters -Row 500 meters -Row 1,000 meters -Row 500 meters -Row 250 meters

Remember Rest 1 minute between efforts.

Scaling The varying distances of the intervals offer a good opportunity to challenge your capacity at different power outputs. Intermediate athletes can complete this workout as prescribed. Newer athletes can row a single distance several times and reduce the overall volume.

Beginner Option 3 rounds for time of: -Row 500 meters -Rest 1 minute

-1 mile or 8 min run. Start gently and steadily increase pace. Focus on smoothness and efficiency rather than running hard.

Then -GB middle split series

WOD = Deadlift 5-5-3-3-3-1-1-1-1 reps (Test 1RM)

Increase weight only as form allows.

Partner WOD. In teams of 2 or three: Accumulate as many tire flips as possible in 5 minutes

Every 2 min x10 -2 Heavy Back Squats -3 Weighted pull ups*

*use Chest to bar or negative if you cannot do 3 unweighted strict pull ups. If using bands, then use a thinner band than usual. For negatives, aim for a three to five second descent. If you cannot control the descent then aim for a 3 to 5 second hold with chin as high above the bar as possible.

Then In Teams of 3 Switching every 10 calories, Accumulate 240 calories on the airdyne * *You have to switch every 10 calories. Every set should be a SPRINT!